Gut Health
The foundation of health. Your gut is far more than a digestive tube - it houses 70% of your immune system, makes most of your serotonin, hosts trillions of bacteria, and has its own nervous system with more neurons than your spinal cord.
What the Gut Does
Digestion & Absorption
Breaks down food, absorbs nutrients across the intestinal lining into bloodstream.
Barrier Function
Single cell layer decides what enters body. Tight junctions regulate permeability.
Immune Regulation
GALT (gut-associated lymphoid tissue) trains immune cells to distinguish friend from foe.
Microbiome Hosting
Provides habitat for trillions of bacteria that produce vitamins, metabolites, and signals.
Neurotransmitter Production
Makes 95% of serotonin, 50% of dopamine. Enteric nervous system operates independently.
Hormone Signaling
Produces hormones that regulate appetite, blood sugar, and metabolism (GLP-1, PYY, etc.).
The Microbiome
What It Does
- Ferments fiber into short-chain fatty acids (butyrate)
- Synthesizes vitamins (K2, B vitamins, biotin)
- Trains and modulates immune system
- Metabolizes bile acids and hormones
- Produces neurotransmitters and metabolites
- Protects against pathogens (colonization resistance)
What Damages It
- Antibiotics (especially broad-spectrum)
- Low-fiber, processed food diet
- Chronic stress
- Artificial sweeteners
- Emulsifiers in processed foods
- Lack of microbial exposure (over-hygiene)
Leaky Gut (Intestinal Permeability)
When tight junctions loosen, substances that shouldn't enter the bloodstream get through:
What Causes It
Gluten (zonulin), NSAIDs, alcohol, infections, dysbiosis, stress, nutrient deficiencies.
What Leaks Through
Bacterial LPS (endotoxin), undigested food proteins, pathogens. Triggers immune response.
Consequences
Systemic inflammation, food sensitivities, autoimmunity, brain fog, skin issues.
The Gut-Brain Axis
Bidirectional communication highway between gut and brain:
Gut → Brain
Vagus nerve signals, microbial metabolites, cytokines, neurotransmitters. Gut state affects mood and cognition.
Brain → Gut
Stress hormones alter motility, secretions, permeability, and microbiome composition. "Gut feelings" are real.
Supporting Gut Health
Feed the Microbiome
Diverse fiber from vegetables, resistant starch, fermented foods. Variety matters more than quantity.
Heal the Lining
L-glutamine, zinc carnosine, collagen, bone broth, butyrate. Remove irritants first.
Support Digestion
Chew thoroughly, don't drink with meals, consider enzymes or HCl if needed, manage stress.
Manage Stress
Chronic stress directly damages gut. Vagus nerve activation (deep breathing, cold exposure) helps.